Pork Medallions with Broccoli

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Pork Medallions with Broccoli
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
328
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie328 cal.(16 %)
Protein27 g(28 %)
Fat20 g(17 %)
Carbohydrates11 g(7 %)
Sugar added6 g(24 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E7.5 mg(63 %)
Vitamin K187.2 μg(312 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.8 mg(107 %)
Vitamin B₆0.8 mg(57 %)
Folate78 μg(26 %)
Pantothenic acid2.4 mg(40 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C95 mg(100 %)
Potassium700 mg(18 %)
Calcium75 mg(8 %)
Magnesium74 mg(25 %)
Iron2.4 mg(16 %)
Iodine18 μg(9 %)
Zinc2.6 mg(33 %)
Saturated fatty acids3.9 g
Uric acid217 mg
Cholesterol44 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
1 Pork tenderloin (600-800 grams)
4 Tbsps soy sauce
2 Tbsps honey
peppers
1 garlic clove
400 grams Broccoli
75 grams Shelled peanut (unsalted)
3 Tbsps vegetable oil
1 tsp butter
salt
How healthy are the main ingredients?
Broccolisoy saucehoneygarlic clovesalt

Preparation steps

1.

Rinse meat, pat dry, remove sinews and fat and cut into about 1.5 cm (approximately 3/4-inch) thick medallions. Mix soy sauce and honey together. Add crushed garlic and and season with pepper. Coat meat with marinade and let marinate at least 1 hour.

2.

Trim broccoli, rinse and divide into florets. Cut the stalks into thin matchsticks. Blanch vegetables in boiling water for about 3 minutes.

3.

Grind 2/3 of the peanuts and finely chop the rest. Heat oil in a pan and brown the meat well on both sides. Add marinade and pour in 100 ml (approximately 1/4 cup) of water. Stir in the peanuts and  bring to a simmer.

4.

Cook broccoli in 3 tablespoons of water and 1 teaspoon of butter, then season with salt and pepper. Arrange vegetables on plates with the meat and the sauce and serve.